WOD 04/19/2022

Steamboat Strength and Conditioning – SSCMetcon

REMINDER for week of April 18-22;
M/W/F 7AM CF Class CANCELED and gym will be completely closed Wednesday the 20th.

Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–:30 Machine

–5ea Straight Leg Bear Crawl (forward & backwards)

–10 Banded Good Morning

–10 Up Dog to Down Dog

–10 Dead Hang Trunk rotations

–6ea Bent Knee Side Plank Hold

Toes to bar/Burpee Progression:

–:10ea Bear Hold

–10 Little Kip Swings

–2 Burpees focusing on legs staying straight at the bottom and popping hips off the floor, toes to wrists

–:10ea Bear Hold

–10 Big Kip Swings

–2 Burpees focusing on fully melting chest into the floor at the bottom

–:10ea Bear Hold

–5 Big Kip Swings + 5 Kipping Leg Raise

–2 Burpees focusing on full hip/knee extension at the top, eyes forward

Metcon

Metcon (Time)

3 rounds for time of:

30/24 Row Calories

20 Toes to Bar

30 Burpees

Goal- Sub 18 minutes
Balancing the line between higher intensity and consistent pacing today. Don’t get too comfortable in this workout- but don’t blow out either. Row should take 2:00-2:30 consistently. Toes to bar should be strategically done in 3-4 sets with minimal rest between. We are looking for steady on the burpees today- see if you can go 10-12 reps each set without taking any major rest.

Accessory

Metcon (No Measure)

1x through;

50 Band Pull Aparts

50 Straight Arm Banded Lat Pull Down

50 Banded Face Pull

50 Banded Row